Cardio exercises provide an excellent base when you want to lose weight. Not only will they help you burn significant calories while you are exercising, it will also raise your metabolism and heart rate after the exercise is over. If you combine cardio exercises with weightlifting, proper diet, drinking plenty of water and getting enough sleep, you can lose significant weight and do it safely and without drugs.
Step 1
Do a cardio workout early in the morning. Cardio training is most effective earlier in the day because glycogen levels are at their highest. Do cardio three times a week. Running is one of the best forms of cardio exercise. If you can run for at least 25 minutes, you can get your heart rate elevated significantly and burn significant calories. If you cannot run for a significant time or distance, walk for the same amount of time. Walk at a moderate pace and swing your arms while walking to get the maximum positive effect from your exercise.
Step 2
Play competitive basketball at least three times a week for about an hour each time. Basketball requires constant movement, will elevate your heart rate and will increase your metabolism. Many people who find running to be too boring enjoy playing a sport like basketball because it is more mentally stimulating. If you are not a basketball fan, try volleyball or indoor soccer as a substitute. Playing early in the morning is ideal, but playing later in the day is fine.
Step 3
Lift weights at the gym. They don't have to be heavy weights. Start by curling light and medium weights. Weightlifting is one of the best fat-burning and strength-building activities. Lift weights with a spotter who can help you handle the weights when you complete an exercise like the bench press. Go to the gym three or four times a week to lift weights.
Step 4
Make sure you get enough sleep. Eight hours per night is ideal. If you can't manage that, six hours per night will suffice. Your body heals and repairs itself at night and a healthy body is one that is prepared for the rigors of regular cardio workouts.
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